WTF Chocolate Protein Brownies

Why the WTF? Because I can't believe these are good for me. I developed a sweet tooth last night and before I touched any of the kids junk food, I decided to *try* my hand at making a healthy, protein-rich, low glycemic, brownie. One word:

Winning.

I will be making these for parties and I promise that no one will know that what they are eating is actually good for them. My son liked them. 'Nuff said. I may add a swirl of natural almond or peanut butter to the next batch in order to add some healthy fats, or better yet, some raw chopped almonds.

Preheat oven to 350

1 cup of steel cut oat flour (steel cut oats ground to flour consistency)
1 cup of unsweetened natural organic applesauce
4 packets of Stevia
1 package of sugar free/fat free Jello pudding
2 scoops of chocolate protein powder (I like Platinum Hydrowhey)
4 egg whites
1/2 cup of water
1/2 tsp of baking soda
1.5 oz of dark chocolate (at least 70% dark)
I use Trader Joe's small dark chocolate bar (72%) and I took a hammer to it while
still in the wrapper to break it up into small chunks

Mix all the stuff together with a spoon until well blended.

Pour into a 9x13 glass baking dish that has been sprayed with cooking spray and bake for 15 minutes.

Let cool completely before cutting/serving. Note: This wait will be difficult.

Makes 8 servings:
190 Calories
2.6 Grams of Fat
1.5 Saturated Fat
25 carbs
3.25 grams of fiber
13.25 grams of protein

Oh, and you're welcome!

Clean Crab Cakes

Physiques are created in the kitchen.


Clean Crab Cakes:

1 10oz can of Lump Crab meat
2 tbs of 1/3 less fat cream cheese
1 tsp of Mrs. Dash Seafood Seasoning
1 tsp of dry mustard
1/2 cup of steel cut oats, ground coarsly

Pack into 2 patties

Pan fry over medium heat using a cooking spray or a tsp of Olive Oil

Not quite as good as the real thing, to be honest, but was still very good.

Lemon Coconut Protein Bars

OMG Yum is all I have to say. Stolen and slightly modified from Jamie Eason. Recipe and macros are below.

Ground Steal Cut Oats:


1 cup steel cut oats, ground to a flour
2 scoops vanilla whey protein (I like Muscle Milk)
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
8 packets of Truvia
8 oz unsweetened applesauce
4 oz water
1/4 cup of coconut flakes

Directions:

Preheat oven to 350 degrees.


Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.


Mix egg whites, Splenda, applesauce and water in a bowl.


Add wet ingredients to dry ingredients and mix together.


Spray glass pyrex dish with non-stick butter spray.


Pour ingredients into dish. Sprinkle coconut flakes evenly across the top.


Bake 23 minutes.

Makes 16 squares, 2 squares per serving.
Calories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams

Note, I only sprinkled coconut over half of my tray.

Status Quo

That's all that has been going on folks, maintaining. For the most part, at least.

I fell off the wagon for a few months. Going through a separation and subsequent divorce can do that to you. I have been thoroughly enjoying life though. I have met some great new friends and have been getting out much more than usual, which has resulted in a few less workouts, a few more calories, and a lot more wine.

I am still hovering at about 19% bodyfat but I believe that I was as low as 17% prior to my recent "slip-ups". I had much better definition back in March.

I grocery shopped yesterday and stocked the kitchen with clean food and I feel like I am recommitted to my goals. I am narrowing in on some goals in the gym which include balancing and symmetry and shredding and building my problem areas, hams, glutes, and hips.

I plan to add Bikram Yoga into my regular routine and some TRX body weight training. Living downtown part-time affords me the opportunity to visit some of these specialized gyms that I wouldn't normally have a chance to visit. I am also giving some thought to trying Cross Fit, but the movements and speed still scare a form-conscious person such as myself.

For those of you who have asked where I have been and why the posts have stopped, thank you! You may have been the fire under my ass I needed!

Williams Sonoma Chili Lime Rub

I absolutely cannot say enough good things about this stuff. It is perfect for chicken, fish and veggies. 1/4 tsp is the serving size and it has so much flavor, you don't need much more than that. What I love about it the most, only 2g of sodium per serving.

I recently used this to flavor Basa filets, which made great fish tacos.

$7.95 might seem like a lot to spend on a tin of spice, but you don't need very much and it lasts me a while.

NPC Southern Indiana

This last weekend, I went to see my first NPC show. As many of you know, I have been toying with the idea of entering a competition. Knowing how much dedication and commitment is necessary in prepping for a competition, I wanted to see a show for myself and make sure that this is something that I really want to do before enduring months of grueling prep and grilled chicken.

The show was smaller than I expected. My cousin Deanna, who is probably one of the only people in my life that understands my desire to do this, tagged along with me for the show and the 5.5 hour drive there and back. Thanks DEE! Love you!! We went the morning of the show to see pre-judging. With no music on stage, each group of competitors, in their division, came out and posed for the judges. Some looked very confident, others looked scared, either way, I am sure that they were all nervous to some degree.

The night show is geared more towards the crowd. The music was pumping, each contestant was introduced individually along with a short bio. When the emcee would get to the portion of the bio that described what the contestants were interested in, each one of them was interested in training/working out/weight lifting. Duh. You have to be, right?

So, long story short, I am going to put in the work after my marathon is done. I am going to follow a contest prep schedule for a while and see how my body responds. If I like what I see, I will go back to a building phase for a while and hire a contest prep coach to see me through 16 weeks of contest prep when I am that far out from a show that I choose to do.

A few people question my desire to do this, or to even look like this. I know that this may not be appealing to everyone, but this is something that I really like and am really into. This is a sport. These women are athletes. Below is the overall winner of the NPC southern Indiana women's figure event.

Ashley Lemmons

This week's diet, so far!

Tuesday, March 22nd

Preworkout: NO Explode
Post Workout: Eggwhites with mushrooms, jalepenos, and 2% cheese
Meal: handful of nuts, 1 wedge of Laughing Cow light, green tea
Meal: Large veggie salad and 3 turkey muffins
Meal: Muscle Milk Light
Pre-workout: Handful of organic animal crackers (not the best choice but needed energy for second workout)
Meal: Whole wheat pita pizza

Wednesday, March 23rd
Preworkout: NO Explode
Post Workout: Eggwhites with Muschrooms, jalepenos, and 2% cheese
Meal: Handful of nuts and dried fruit
Meal: Freshii Noodle bowl
Meal: New Whey Shot
Meal: 1/2 Buffalo Chicken wrap from Freshii
Meal: Wine and cheese its (Uh, yeah)

Thursday, March 24th
NO WORKOUT, OFF DAY
Meal: Eggwhites with veggies in 2 corn tortillas
Meal: 1/2 buffalo Chiken wrap from Freshii
Meal: 1/4 cup cooked Quinoa with veggies and lemon juice
Meal: Muslcle Milk light
Meal: Pita Pizza
Meal: Casien protein and dark chocolate square


As you can see, during a given week, I am repeating a lot of food. That is because this is how I shop and prep my meals for the week. This week has been a little boring so far, with a couple of cheats. Next week, I am going to aim for more variety.